10 Best Cable Hip Adduction Alternatives for Home or Gym

Ranked Cable Hip Adduction Alternatives

10 substitutes, ranked by how closely each one matches the Cable Hip Adduction on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Band Hip Adductions

   90% match

   • Adductors
   • Band
   • Beginner
   • Isolation

   A good swap when you have a band to work with, and it still works the adductors.

   How to perform this exercise

   1. Anchor a band around a solid post or other object.
   2. Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
   3. Stand up straight and hold onto the post if needed. This will be your starting position.
   4. Keeping the knee straight, raise your right legs out to the side as far as you can.
   5. Return to the starting position and repeat for the desired rep count.
   6. Switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: adductors, the same as the Cable Hip Adduction
   • Equipment: a band, not a cable
   • Body position: standing, the same as the Cable Hip Adduction
2. Play demonstration

   2. Side Lying Hip Adduction

   77% match

   • Adductors
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the adductors with bodyweight alone.

   How to perform this exercise

   1. Lie on your side with your legs straight and stacked on top of each other.
   2. Place your bottom arm under your head for support.
   3. Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
   4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: adductors, the same as the Cable Hip Adduction
   • Equipment: bodyweight only, not a cable
3. 

   3. Lateral Box Jump

   73% match

   • Adductors
   • Other
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the adductors.

   How to perform this exercise

   1. Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
   2. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
   3. Bring your knees high enough to ensure your feet have good clearance over the box.
   4. Land on the center of the box, using your legs to absorb the impact.
   5. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: adductors, the same as the Cable Hip Adduction
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Hip Adduction
4. 

   4. Lateral Cone Hops

   72% match

   • Adductors
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a number of cones in a row several feet apart.
   2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
   3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
   4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: adductors, the same as the Cable Hip Adduction
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Hip Adduction
5. 

   5. Lateral Bound

   72% match

   • Adductors
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
   2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
   3. Immediately push off and extend, attempting to bound to the side as far as possible.
   4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
   5. Continue back and forth for several repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: adductors, the same as the Cable Hip Adduction
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Cable Hip Adduction
6. Play demonstration

   6. Side Plank Hip Adduction

   70% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying on your side with your legs extended and stacked on top of each other.
   2. Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
   3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
   4. While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
   5. Slowly lower your leg back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: adductors, the same as the Cable Hip Adduction
   • Equipment: bodyweight only, not a cable
7. Play demonstration

   7. Lever Seated Hip Adduction

   70% match

   • Adductors
   • Lever
   • Beginner
   • Isolation

   A good swap when you have a lever machine to work with, and it still works the adductors.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the backrest.
   2. Place your feet on the footrests and grasp the handles for stability.
   3. Engage your adductor muscles and slowly bring your legs together, squeezing your inner thighs.
   4. Pause for a moment at the peak contraction, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: adductors, the same as the Cable Hip Adduction
   • Equipment: a machine, not a cable
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Cable Hip Adduction
8. 

   8. Thigh Adductor

   69% match

   • Adductors
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
   2. Slowly press against the machine with your legs to move them towards each other while exhaling.
   3. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: adductors, the same as the Cable Hip Adduction
   • Equipment: a machine, not a cable
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Cable Hip Adduction
9. Play demonstration

   9. Barbell Lateral Lunge

   64% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
   2. Take a big step to the side with your right foot, keeping your left foot planted.
   3. Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
   4. Push off with your right foot and return to the starting position.
   5. Repeat on the other side, stepping with your left foot.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not adductors
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Hip Adduction
10. Play demonstration

    10. Weighted Stretch Lunge

    59% match

    • Glutes
    • Weighted
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right foot, keeping your back straight.
    3. Lower your body by bending your knees until your right thigh is parallel to the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: glutes, not adductors
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Hip Adduction